Eamsey post Fran - Pictures courtesy of James

"Isabel"

30 Snatches for time (60kg/40kg)

Scale weight as needed.

"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

The 6pm class getting warmed up for "Fran"

For time:

50 Box Jumps (24")

50 Jumping Pull Ups

50 Swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (20kg)

50 Back Extensions

50 Wall Ball (10/5)

50 Burpees

50 Double Unders

Don't forget if you want to go the affiliate cup in October we will need the money this week. We are looking at entering a minimum of 4 teams but we need to be quick as spaces are going FAST!

Also, we think its about time we had some new tunes in the gym, so if anyone wants to bring in some good training music into the gym on a CD we will get it on the Ipod!

CrossFit Bath Opening Night!!

Remember guys our NEW address can be found under the contact us tab. Look forward to seeing you all for our opening night.

Workout - See Whiteboard.

Bank Holiday Bonus Rest Day

"The Morning After: Part 2" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]

A foam roller - probably the best self massage tool out there, and cheap!!

Rest Day

Sunday Reading:

Does music make you exercise harder?
I really want to eat paleo but...
Foam rolling part 1, part 2 (probably the most important video we have ever posted)

Ollie christening the new rig with its first muscle up

Strength - Find 1 rep max : Shoulder to Overhead

WOD -

As many rounds as possible in 12 minutes of:

5 Shoulder to Overhead (70/50)

7 Press Ups

Row 250m

Interview with Tommy Hackenbruck from day 3 of the 2010 CrossFit Games by CrossFit Again Faster - video [wmv] [mov]

A picture from mainsite yesterday - did make us laugh considering how chalk is thrown around like confetti down the box

Run 800m, Rest 3 Minutes

Run 600m, Rest 2 Minutes

Run 400m, Rest 1 minute

Sprint 150m.

Record times for each individual run. Dedicate at least 20 Mins to stretching and Myofascial release after.

"The Morning After: Part 1" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

Meg busting out her push ups in The Chief

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans (60/40)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

"The Chief", CrossFit San Diego - video [wmv] [mov]

Jamie who managed to get 60kg on the bear

30-25-20-15-10 reps of:

Burpees

Wall Ball

Knees to Elbows

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

Oli during the bear complex

Barbell Bear Complex

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes:  The Power clean must be seperate from the front squat.  No resting on the ground during rounds, not even to re-grip.  You want to be at max load by round 4 or 5.

Last call for standing order ammendments. If you need to start or ammend a standing order for September please have it in by tonight please!

Eamsey during his Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10kg, 10 ft target
Sumo deadlift high-pull, 35kg 
Box Jump, 20" box

Push-press, 35kg

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 16-6-10

Rest Day

Sunday readings:

"Top 10 Checklist- Do you Train?"

"Diet and Stature" by Robb Wolf

"Breathing by Greg Everett"

Oli also felt the effects of the hill run

"Helen"

3 Rounds for time of:

Run 400m

21 Swings (24/16)

12 Pull Ups

Or

3 Rounds of:

Row 500m

21 OH Squats (40/30)

12 Ring Dips

PLEASE CHECK HOMEPAGE FOR DETAILS ON MEMBERSHIPS!!

"The Female Elite" with Caity Matter, Heather Bergeron and Lindsey Smith - video [wmv] [mov]

Evan mid hill sprint

1 Minute for max reps of:

Pull-ups

Press ups

Sit ups

Squats

Double Unders

Rest 1 minute, Repeat for 3 rounds.

Greg Amundson Thruster/Swim WOD - video [wmv] [mov]

Andy and Chris on their 3 rep deadlifts

Six Rounds of:

10 Kettlebell Swings (24/16)

Sprint 100m Hill

Rest as needed between sets. Record times for individual sets.

Benching with Mikko Salo - video [wmv] [mov]